Biotin-Rich Foods For Hair Growth: Long Hair Calling

Biotin is an important compound found in the human body that is crucial to several functions in the body. Also known as VitaminH or B7, biotin is a water-soluble compound essential for various metabolic processes, including the breakdown of carbohydrates, fats and amino acids. This crucial compound is particularly known for hair, skin and nail health. Biotin is responsible for the production of keratin, a protein that forms the basis of nails and hair. Lack of biotin can lead to hair thinning, brittle nails and skin issues. To promote hair growth, ensure that you intake biotin as required. In this blog, we curated a list of biotin-rich foods for hair growth. 

Foods Rich In Biotin To Add To Your Diet

Having healthy, strong and luscious hair is a desire of many. However, factors like genetics, age, and environment can take a toll on our health. Biotin plays a crucial role in maintaining good hair health, from length to thickness. Let’s discover the food for hair growth and thickness. 

Eggs

Eggs are a fantastic source of biotin. The yellow part, yolk, particularly contains a significant amount of biotin. Adding at least two eggs daily to your diet can be an excellent way to boost biotin in your body.

Nuts & Seeds

Nuts and seeds are the next item on the list of biotin-rich foods for hair growth. Almonds, walnuts and sunflowers are considered hair-growth foods. Snacking a handful of nuts or incorporating them into shakes and meals can provide fatty acids and contribute to hair health. 

Sweet potatoes

Sweet potatoes, the favourite food of many, are regarded as the food for hair growth and thickness. They are packed with biotin and other essential nutrients, such as vitamin A & C, which is important for healthy scalp and hair. 

Spinach

Another item on the list of biotin-rich foods for hair growth is spinach, which is not only rich in biotin but also in iron. These two compounds improve the blood circulation in the scalp, ensuring that your hair follicles receive the required nutrients to grow your hair. 

Dairy Products

Cheese, milk, yoghurt and products made by milk are rich in biotin and calcium. So if you are looking for hair growth foods, these items contribute significantly to hair growth. 

Avocado

Avocado is a trending food these days known for several benefits. One of the advantages of incorporating avocado into your daily diet is that it is a powerhouse of biotin, making it one of the best biotin-rich foods for hair growth. It contains fatty acids, which are good for scalp and hair health. 

Mushrooms 

Mushrooms are a good source of biotin, making them one of the best hair-growth foods. They are not only delicious but also provide significant amounts of essential nutrients to the body, making your hair beautiful, long and thick. 

Whole grains

Whole grains, such as barley and oats, are a rich source of biotin. They are also rich in fibre, support overall health, and indirectly promote hair health, making them one of the most effective biotin-rich foods for hair growth. 

With these foods for hair growth and thickness, it is also essential to know how much biotin you need to take daily. 

Recommended Daily Intake Of Biotin

The recommended daily intake of biotin varies depending on various factors, such as age and sex. In general, the daily dose of biotin is as follows- 

• Infants – 5-6 mcg
• Children- 20-25 mcg
• Adults- 30 mcg 
• Pregnant women- 30-35 mcg

* MCG refers to micrograms

It is worth noting that some individuals with certain medical conditions or those taking medications may require alteration in the doses. It is recommended to consult with your doctor before consuming biotin-rich foods for hair growth. 
Maintaining good health is important for overall health, including glowing skin, strong nails and long & gorgeous hair. Biotin contributes significantly to hair growth. By including biotin-rich foods in your diet, you can improve hair health. Whether you prefer eggs for breakfast or avocado snacks, all these hair-growth foods are efficient. You can incorporate these foods for hair growth and thickness in any way. Remember that a balanced diet, including biotin-rich foods combined with proper hair care and a healthy lifestyle, can help you achieve the beautiful hair that you deserve.